https://her.suppz.com/6-reasons-you-should-add-beets-to-your-diet-beetroot-101/

6 REASONS YOU SHOULD ADD BEETS TO YOUR DIET: BEETROOT 101

HerSUPPZ Health & Wellness, Her Brand Ambassadors, Her Supplements 101, Her Wellness, Nutrition, Tammy Patnode, Weight Loss Leave a Comment

IMPROVE LOWER & TREAT Beet root has been gaining in popularity as a new super food due to recent studies. These studies claim that beets can improve athletic performance, lower blood pressure, help treat diabetes and increase blood flow. HELPS LOWER BLOOD PRESSURE Both beets and beet root are high nitrate vegetables that could prove to be a low-cost and …

OUR BEST HEALTHY HOLIDAY RECIPES

HerSUPPZ December, Health & Wellness, Her Brand Ambassadors, Her Breakfast, Her Desserts, Her Holiday Strength, Her Hungry Kids, Her Snacks, Nutrition, Recipes, Tammy Patnode, Weight Loss Leave a Comment

The holidays are fast approaching and the search begins and ends right here for decadent healthy holiday recipes you are looking for. Holiday recipes don’t have to be filled with sugar and fat to make them taste good.  With a little tweak here and a little switch there your holiday treats can be just as delicious as the alternative and …

https://her.suppz.com/the-secret-to-great-abs/

THE SECRET TO GREAT ABS

HerSUPPZ Competition Strength, Health & Wellness, Her Brand Ambassadors, Nutrition, Tammy Patnode, Weight Loss Leave a Comment

One of the most asked questions is, “ How do I get abs?”   The answer is probably far from what you think. We all have abs.   Some of us just never see them because they are hidden under a layer of fat. Body fat levels are DIET.   All the ab training in world won’t give you ab …

HIGH PROTEIN PUMPKIN MUFFINS

Jessica A Her Brand Ambassadors, Her Breakfast, Her Desserts, Her Snacks, October, Recipes, Tammy Patnode Leave a Comment

Winter, spring, summer…yup…pumpkin! We combine the wonderful flavor of pumpkin with the delicious taste of APS Isomorph  in these super high protein pumpkin muffins to give you a major dose of protein with major added benefits! These muffins are super moist and protein-packed.  You can add raisins or walnuts or even mini chips! PUMPKIN CONTAINS MAJOR BENEFITS SUCH AS… boosts …

https://her.suppz.com/cbd-oil-101/

CBD OIL 101

HerSUPPZ Health & Wellness, Her Brand Ambassadors, Her Supplements 101, Tammy Patnode, Weight Loss Leave a Comment

The latest buzz in the health industry is CBD oil, but what is it and what can it do for you? CBD is a cannabinoid. It’s from the cannabis plant however,  it doesn’t get you high like marijuana. “Marijuana contains many chemical compounds that create the different characteristics of the plant. Terpenes provide flavors and aromas, while chlorophyll in the leaves makes …

https://her.suppz.com/meal-prep-made-easy/

MEAL PREP MADE EASY

HerSUPPZ Competition Strength, Health & Wellness, Her Brand Ambassadors, Nutrition, Tammy Patnode, Weight Loss Leave a Comment

By  Tammy Patnode Proper meal prep is essential to the success of your contest diet. It doesn’t have to take an enormous amount of time, if you do it efficiently. The following tips are essential to doing it effortlessly! First I suggest hitting up your local Sams Club, Costco or BJs Wholesale Club for the best prices on your contest staples. Chicken …

RED WHITE & BLUE CHEESECAKE BITES

HerSUPPZ Her Brand Ambassadors, Her Breakfast, Her Desserts, Her Snacks, Recipes, Tammy Patnode Leave a Comment

LESS THAN 5 MINUTES TO MAKE! By Tammy Patnode If you have a craving for cheesecake these little tasty treats will have your cravings satisfied for sure! The delicious taste of cheesecake and the addition of your favorite summer fruits and protein powder combined with NOW Foods Better Stevia is the perfect summer combo. Keep them in the freezer for …

EATING FOR AUTOIMMUNE DISEASE

HerSUPPZ Her Brand Ambassadors, Nutrition, Tammy Patnode, Weight Loss Leave a Comment

WHEN YOUR IMMUNE SYSTEM TURNS ON YOU By Tammy Patnode I’ve heard it all too often, people that are diagnosed with an autoimmune disease and are never told that their dietary habits can be adding to the problem. We are in a pill popping society. So much can be avoided simply by changing your lifestyle. The typical American diet is …

3 INGREDIENT PEANUT BUTTER COOKIES

HerSUPPZ Her Brand Ambassadors, Her Desserts, Her Snacks, Recipes, Tammy Patnode Leave a Comment

CRAZY EASY PEANUT BUTTER COOKIES By Tammy Patnode These are by far the easiest, fastest peanut butter cookie recipe you will ever find! In most peanut butter cookie recipes you will find tons of butter, tons of sugar and tons of carbohydrates. The not-so-secret ingredient that binds all that peanuty protein goodness is an… apple!  

https://her.suppz.com/why-you-are-not-losing-weight/

WHY YOU ARE NOT LOSING WEIGHT

HerSUPPZ Her Brand Ambassadors, Nutrition, Tammy Patnode, Weight Loss Leave a Comment

OMG WHY ALREADY???  By Tammy Patnode As a weight loss and contest prep coach, I see every shape and size coming to me trying to improve their health and physiques. I hear so often, “I eat healthy! Why am I not losing weight?!” Here’s why…   YOU ARE DRINKING YOUR CALORIES From wine to fancy coffee drinks, and even plain …

BUILDING A BODY FROM THE VOICE OF EXPERIENCE

HerSUPPZ Competition Strength, Her Brand Ambassadors, Inspirational Stories, Tammy Patnode Leave a Comment

BUILDING TAKES TIME By Tammy Patnode I have been in the gym since I was 15. I picked up my first Muscle & Fitness magazine at age 20 and knew I wanted to look like the athletes they featured. Mind you, there was not many women in the sport then. Cory Everson and Lenda Murray were 2 women I aspired …

PROTEIN PEANUT BUTTER EASTER EGGS

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EASY & HEALTHY PEANUT BUTTER EASTER EGGS By Tammy Patnode Easter is just around the corner and with all those wonderful traditional Easter eggs and sweet treats around the house it would be easy to hop on that chocolate bunny trail of calories! We have an egg-cellent alternative to those peanut butter eggs filling all those Easter baskets and grocery …

https://her.suppz.com/are-you-getting-enough-sodium/

ARE YOU GETTING ENOUGH SODIUM?

HerSUPPZ Competition Strength, Health & Wellness, Her Brand Ambassadors, Her Supplements 101, Her Wellness, Nutrition, Tammy Patnode, Weight Loss Leave a Comment

SALT101 We are always told to avoid sodium for the negative effects it has on the body.   But what about the positive effects?  WHAT DOES SALT DO Salt helps maintain the normal volume of blood in the body, and also helps keep the correct balance of water in your cells and tissues for proper function. It aids in digestion …

GETTING TO KNOW HerSUPPZ BRAND AMBASSADOR TAMMY PATNODE

HerSUPPZ Competition Strength, Her Brand Ambassadors, Tammy Patnode Leave a Comment

  Tammy Patnode is an IFBB pro physique competitor and when she is not competing she is judging the competitions. Her passion includes assisting others in contest prep, general training and weight loss programs for both men and women.

THE DIRTY LITTLE SECRET | BINGE EATING

HerSUPPZ Competition Strength, Her Brand Ambassadors, Nutrition, Tammy Patnode, Weight Loss Leave a Comment

Whether you are a competitive athlete, a stage competitor or simply ‘dieting.’

HerSUPPZ Brand Ambassador Tammy Patnode shares her 2 super simple steps that can make a huge difference on how to control binges.

WHAT IS REVERSE DIETING & IS IT RIGHT FOR ME

HerSUPPZ Competition Strength, Health & Wellness, Her Brand Ambassadors, Tammy Patnode, Weight Loss Leave a Comment

Reverse Dieting. You have heard of it, but the thought of having to go on yet another diet after your competition or special event makes you want to throw down a greasy burger and say, “the he!! with it!”
Find out exactly what reverse dieting is and if it is something YOU can realistically do …

https://her.suppz.com/eating-healthy-heart/

EATING FOR A HEALTHY HEART

HerSUPPZ Christine Schmieden, February, Health & Wellness, Her Brand Ambassadors, Her Monthly Awareness, Her Wellness, Weight Loss Leave a Comment

Eating for a healthy heart does not have to be boring!
You have many options for amazing food and flavor while keeping your health in check.
Check out some of these tips and suggestions to get you started on the right path.

HOW TO PREP FOR OFF SEASON

HerSUPPZ Competition Strength, Her Brand Ambassadors, Tammy Patnode Leave a Comment

As a coach and a long time competitor, one of the biggest struggles I hear is dealing with off season. So many people feel as though there is no goal in sight, so they get lazy and sloppy with their diet. If you choose the bodybuilding lifestyle, there really isn’t an off season. It’s just a different phase in your prep. To find out how to make off season easier…

PB&J PROTEIN MUFFINS

HerSUPPZ Her Brand Ambassadors, Her Breakfast, Her Desserts, Her Hungry Kids, Her Snacks, Recipes, Tammy Patnode Leave a Comment

It doesn’t matter how old you are there is just nothing better than a good ol’ PB & J sammie!
The comfort food that all other comfort foods
wish they could be!
They are easy, they fill you up and they are now packed with protein and even easier to grab and go in muffin form!

CHEESECAKE PROTEIN PUDDING

HerSUPPZ Her Brand Ambassadors, Her Desserts, Her Snacks, Recipes, Tammy Patnode Leave a Comment

Enjoy this protein-packed decadent treat just as it is, or spoon pudding into a pre-made graham cracker crust!
Either way this easy dessert will leave you satisfied while still keeping that waist line slim!

DO YOU HAVE WHAT IT TAKES TO COMPETE?

HerSUPPZ Competition Strength, Her Brand Ambassadors, Tammy Patnode Leave a Comment

DEDICATION & COMMITTMENT By Tammy Patnode As a coach, a judge and long time competitor myself, I see people come and go rather quickly in the competition arena. People don’t often realize how hard it is to mentally prepare to compete. Here’s my list of things you must be willing to do in order to have a successful prep.  

BERRY PROTEIN COOKIES

HerSUPPZ Her Brand Ambassadors, Her Desserts, Her Snacks, Recipes, Tammy Patnode Leave a Comment

Whether you pick them yourself, grab them up at the farmer’s market or buy them from the grocery store, this is the time for all sorts of delicious fresh berries!
This Berry Protein Cookie recipe adds extra protein and will soon become your favorite cookie any time of year!!

A LITTLE BITE HERE A LITTLE BITE THERE…FRUSTRATED WITH FAT LOSS

HerSUPPZ Health & Wellness, Her Brand Ambassadors, Her Holiday Strength, Her Wellness, Nutrition, Tammy Patnode Leave a Comment

If you find yourself frustrated with your fat loss efforts, you may want to take a closer look at exactly what your diet consists of. It may be a few little things that are adding up quickly that you aren’t even realizing.

POST CONTEST SURVIVAL GUIDE

HerSUPPZ Competition Strength, Her Brand Ambassadors, Tammy Patnode Leave a Comment

You train hard with a strict diet for 16 weeks leading up to a show. During that time you scour Pinterest and pin all the delicious food recipes you can’t have, but promise yourself that you WILL have once the show is over. Let’s talk about that, the post contest binge. I know after a show the first thing I …

FALL CALORIE CUTTING COOKING IDEAS

HerSUPPZ Her Brand Ambassadors, Nutrition, Tammy Patnode Leave a Comment

Fall is here and with Thanksgiving and Christmas right around the corner we know how calories can creep up on us! Fall is the best time to take advantage of all the wonderful fruits and vegetables that are at the peak of freshness.  From beets to zucchini and everything in between it is the best time of year to incorporate …

THE HEALTHY APPLE COBBLER

HerSUPPZ Her Brand Ambassadors, Her Desserts, Recipes, Tammy Patnode Leave a Comment

Fall food loves comfort and nothing is more comfortable than curling up
with your favorite dessert -healthified!
This healthy apple cobbler recipe can easily be doubled using a pie dish.
And trust us when we say, you will want to make more after just one bite of this delicious fall favorite!

PEANUT BUTTER BANANA PANCAKES

HerSUPPZ Her Brand Ambassadors, Her Breakfast, Her Hungry Kids, Recipes, Tammy Patnode Leave a Comment

The delicious flavor of peanut butter is even better when you throw in a banana to make these light and fluffy pancakes perfect! Of course, we wouldn’t make pancakes without the wonderful addition of a muscle-building protein! We added a scoop of  GAT Supertein to make these Superfit-friendly!